Run
  • 02m 46s
  • 0.37 miles
  • 07m 25s /Mi

Warmup run of 400m
200m weighted sandbag run during the WOD

Sport #1
  • Crossfit
  • 07m

Warmup WOD
100m sled push (150#)
4 tire flips
50 squat jumps
OK, squat jumps after pushing a sled and doing tire flips...NOT FUN.

Sport #2
  • Crossfit
  • 11m 35s

WOD:
Do this ENTIRE progression for time...
A. 3 rounds of-
20 wall ball (20#)
10 power cleans from the floor (95#)

B. 200m sandbag carry (40#)

C. 3 rounds of-
10 thrusters (95#)
30 double unders

It took me 6 and a half minutes to get thru A, B, and the first 10 thrusters in C...and the remaining time (FIVE MINUTES!!) to get thru the rest of C. The last two rounds of C were CRAZY hard after doing the first part of the workout. I barely could do 2 thrusters at a time in round 2! Round 3, I think my first 5 reps were one at a time. OUCH!!

Scored pretty well though.

  • Calories out: 2869 From lifestyle:2679, From activities:190
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4
Run
  • 07m 42s
  • 1.00 miles
  • 07m 42s /Mi

400m in the warmup.
3 x 400 in the WOD.
My last run was in the 830 pace area...man, this WOD killed me!!

Bike
  • 13m 48s
  • 4.37 miles
  • 19.00 Mi/hr

Ride home from work. Good tailwind. :)

Sport #1
  • Chiropractic
  • 20m

CRAAAAAACK! Man did I need this. Made my back AND my neck (biggest problem right now) feel so much better.

Sport #2
  • Crossfit
  • 06m 37s

WOD1...easy effort, not for time...
20 wall ball (20#)
20 KB swing (53#) I did these as 4 x 5 reps, nice n easy.
20 hollow rocks
20 alternating pistols (held on to my toes to make them easier)
2 rope climbs (I effing LOVE climbing ropes now)

This was a great warmup...didn't hurt but really got my blood flowing!

Sport #3
  • Crossfit
  • 17m 52s

WOD:
3 RFT
Run 400m
5 wall climbs
10 alt KB snatch 53
15 box jumps 24
20 KB swings 53

17:52, first in the class (only 5 ppl), but 2nd only to the monster in the 9am class. Most people did it in 22 to 24 minutes.

Sport #4
  • Walking
  • 32m

2 mile walk from the box to the shop. Man, the humidity today is KILLER!

  • Calories out: 3329 From lifestyle:2608, From activities:721
  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 9 Overall Workout: 4
Sport
  • Trampoline
  • 1h 02m

Holy crap what an awesome workout!!! An entire hour of jumping myself silly. Flips, 180's, traveling from square to square, bounding off the wall and going back...holy fun times Batman!! Drenched with sweat.

No CF today. Taking a client to a trampoline place today so that'll be my workout.

  • Calories out: 2837 From lifestyle:2614, From activities:223
  • Health data: Sleep: 5 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 11 Overall Workout: 5
Sport #1
  • Crossfit
  • 20m

Front squats, 20 min to work up to 1RM or as close as possible.
I wound up at 195#, I failed at 215 and didn't have time to go back down to 205 to try and tie my PR.

Sport #2
  • Crossfit
  • 12m 20s

WOD today was 5RFT of:
5 - 155# hang clean
7 - 155# front squat
9 toes to bar
21 double unders
I did this workout at 135#, 155 was way to heavy for me after the front squats.
The only guy in class who did it as RX beat me by about 40 seconds...MONSTA!!!

Sport #3
  • Stretching
  • 10m

Shoulder and hip opening stretches today. Bands and PVC.

  • Calories out: 2958 From lifestyle:2665, From activities:293
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4
Bike #1
  • 09m 24s
  • 2.03 miles
  • 12.77 Mi/hr

Damn windy...good thing I only had to ride from the shop (Brian drove me from home) to the box.

Bike #2
  • 06m 37s
  • 2.03 miles
  • 18.41 Mi/hr

TAILWIND!!! Rode from the box to the shop. Hopefully the wind will continue to blow from the east so when I ride home later I'll have more tailwind.

Sport #1
  • Crossfit
  • 45m

A. Snatch pull 5 x 3 @90% 1RM snatch.
After stretching/mobility, we took about 15 minutes to work up to a heavy snatch pull weight. No full snatches here, just start from floor, first pull, second pull, shrug, and back to start. I wound up at 105 for 5 sets of 3.

B. AMRAP 12
8 power snatch (from floor) (95#)
8 burpee over bar
18 walking lunges (back knee touches floor)
RX. I got 5 rounds plus 8 snatches and 3 burpees for a total of 5+11. Highest in class but someone at the 7am got 6+10 and another got 6+1.

C. Farmer's carry 200m (2 x 53# KB)
Only done for completion not time. I was able to carry 106# for 125m before I had to put the KB's down for about 10 seconds and then pick them up again for the last 75m. Only had to rest once though, I'm good with that. I got thru more than half the carry before I had to rest.

Sport #2
  • Stretching
  • 15m

Shoulder and hip mobility and stretching today. Not a whole lot of intensity, but I was already sweating from the windy 2 mile bike ride, so it was nice to be able to move a bit here.

Sport #3
  • Walking
  • 32m

Walked a mile to lunch and a mile back to the shop after. If I was gonna eat pizza for lunch, I'd better walk there and walk back to minimize the impact!!

  • Calories out: 3312 From lifestyle:2610, From activities:702
  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 8 Overall Workout: 4
Run #1
  • 06m 14s
  • 1.00 miles
  • 06m 14s /Mi

First 1 mile split of Murph.

Run #2
  • 06m 52s
  • 1.00 miles
  • 06m 52s /Mi

Second 1 mile split of Murph.

Sport
  • Crossfit
  • 30m 57s

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

I killed it!!! Out of 25 or so people, I not only came in first, but I beat everyone by about 6minutes!! I've been slacking in my speed and performance for a long time, but today I really did what I came to do, and that was KILL THIS WORKOUT!!! Now, let's see if my time holds up at the 10am session.

  • Calories out: 3107 From lifestyle:2649, From activities:459
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 5
Run
  • 1h 03m 40s
  • 8.09 miles
  • 07m 52s /Mi

I can't believe I went this fast. I just ran comfortably, no Garmin, no timer, no nothin. Just pressed start on my phone stopwatch and went. Didn't look at it til I was done. I was struggling to make 8:30 pace on a 6 mile run a month ago.

3 weeks of CrossFit and BOOM...I've dropped my pace 40 seconds a mile AND still had lots of gas left in the tank at the end of this run! SWEET!!

So...I'm really excited about the changes I've been seeing both in my body composition and my performance in the past month. Joining a REAL CrossFit box has been the one move I really needed to make. Doing it on my own is fun, but without the coaching and the nuance-correcting, it made me less apt to succeed in changing my performance. Now that I'm this deep into CrossFit, it was a needed move to join a box with coaches who can correct those small things that will push me past my PRs and get me stronger and faster.

Today's run was definitely a case-in-point supporting that hypothesis. I didn't really have to TRY to hit the pace I hit. I probably could have pushed harder and gone faster, but I was really thrilled that I never really got out of my comfort zone, went faster than I expected, AND still had energy left when I was done. I'll do 9 miles next week, hopefully keeping the same pace or maybe going a little faster, and still feeling awesome. There are some good workouts on the agenda this week, so I'm gonna concentrate on keeping my POWER up, not so much the all-out strength or RX weights...just the most efficient execution of my workouts.

  • Calories out: 3522 From lifestyle:2632, From activities:890
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 4

Q's Training Log


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